It is time to establish a specific plan and focus on your cardio routine now.

For the next week, you will no longer zone out during the 30 to 40 minutes you spend on your cardio routine. You will go out and spend 20 minutes on all-out effort.

After a five-minute warm-up, turn up your intensity for 30 seconds. If you are walking, jog, if you are running, sprint, etc.

Follow this with a warm-down session of a minute and 30 seconds. Repeat this two-step process until you have completed 10 30-second cycles.

Make sure to cool down for at least five minutes. Make note of the distance you cover or exercise repetitions you are able to complete in your 30-second bursts and try to best them the next time you work out.

Note: Tips based on a person who wants to lose 30 pounds, leads a sedentary lifestyle, has little exercise experience and is a yo-yo dieter. This person also has a full-time job that imposes time limitations. Consult a physician before starting any diet or fitness regimen.

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Reggie Palma is an exercise physiologist, has been a personal trainer for 12 years and has a fourth-degree black belt in the Filipino martial art kali. He can be reached at .(JavaScript must be enabled to view this email address) or 392-2314.